You probably already know that swimming can be one of the best activities to work the whole body. When it comes to swimming, the health benefits are practically endless. There are many swimming routines that can help you burn calories and stay fit, but which one is the best? You really can’t go wrong with any swimming program, but did you know that you can dramatically increase your fat-burning potential by implementing high-intensity interval training? By adding “HIIT” you turn a regular swim into a high intensity swim routine that burns fat like crazy!

What is a HIIT training routine?

If you’re new to high-intensity interval training yet, you’ll be amazed at how fast and efficient your workouts will be. Commonly known as HIIT, this type of training requires short periods of maximum effort combined with recovery periods of less effort. Running for 30 seconds with a 1-minute walk or jog is a normal pattern for intervals. Cardio done this way is extremely beneficial. Not only does it burn a lot of calories in a short time, but post-workout calorie burn is maximized more than traditional cardio.

What Happens When You Combine HIIT With Steady State Cardio

Steady-state cardio is when you perform an activity at a constant speed for much longer. Because it can take a couple of hours to achieve the same calorie-burning capabilities as a HIIT workout, there’s no point in going down that route. But if you combine HIIT with steady-state cardio, something amazing happens. HIIT will actually cause the fat cells to be released into the bloodstream as free fatty acids. So by the time the HIIT is over, we’ll introduce steady state cardio to burn the free fatty acids. In short, short bursts of energy release fatty acids into the bloodstream while steady cardio burns them off.

What will your high intensity swimming routine be like?

HIIT

1) Warm up briefly by swimming a couple of laps

2) Freestyle swimming (sprint) for 30 seconds

3) Swim lightly or row (rest) for 1 minute

Note: Do this for 15-20 minutes. 30 second sprint (swimming) followed by a 1 minute jog (rowing). If you are completely exhausted from HIIT, you can extend the rest period to 2 minutes.

Steady State Cardio

1) Swim lapse at an easy to moderate pace for 15-30 minutes

Note: The entire workout should not last more than a total time of 45 minutes. This workout can be done 3-4 times a week.

A natural increase in HGH levels from high intensity swimming

HGH is short for human growth hormone. HGH is a powerful hormone that is involved in burning fat and even preserving muscle mass. The increase in HGH levels does not have to come from an illegal drug or an injection, but can be produced naturally by the body. There are a few ways to increase HGH, but we will limit ourselves to how it can be done with intense swimming workouts. High intensity exercise and fasting will naturally increase HGH levels. So to optimize the benefits, we can combine the two for maximum fat burning effects.

1) Start your swimming routine in a fast state. This means you won’t consume a single calorie 3-4 hours before training. Train on an empty stomach.

2) Wait 1-2 hours after your workout to eat. Waiting to eat will maximize HGH release after an intense workout.

3) Fasting 1-2 times per week will also increase HGH levels, which helps burn more fat and helps preserve muscle mass.

Incredible fat loss results in a short period of time

Sticking to a high-intensity swimming routine like the one above will do wonders for fat loss, but it’s also easy on your joints. Since swimming is a non-impact exercise, you can do whatever you want without the risk of injury. Another great reason to use a HIIT workout in the pool is that it keeps you cool without breaking a sweat.